Name: Playbook - Taylor Mei - W4/D2
Uploaded: 2024-04-01T13:08:26.973Z
Duration: 45 min
Description: W4/D2

Loving this program! I can really see the progress in my strength.

Taylor

Heike

Susie

I am just inches from getting a full squat in the dragon. Way better than I expected to get. This is the best leg workouts I've ever had! Makes me really focus on my single leg strength which is helping my imbalances as well!! Thank you so much!!

Cindy

😳 omg I got it on my right side!!! Weowewwww

Pavallam

yangBAE

WARM-UP:
• Ankle mobilization (1) 1 x 20 sec.
• Ankle mobilization (2)  1 x 20 sec.
• Banded internal and external ankle rotation  1 x 10 
• Leaning ankle mobility  1 x 10
• Standing leg kicks (front - back)  1 x 10
• Standing leg kicks (side- side)  1 x 10
• Deep sumo squat hold  1 x 20 sec. 
• 90-90 hip openers  1 x 10
• Pigeon 1 x 20 sec. 

WORKOUT:
A1: BB Sumo deadlifts 4 x 10

B1: DB alt squat- sumo squat  3 x 12
B2: DB banded lunge - kick back  3 x 15

C1: Leg press (wide)  3 x 12
C2: DB sumo squat pulses  3 x 12
C3: DB single leg deadlift 3 x 12

D1: Full dragon pistol squat 3 x 5

• Ankle mobilization (1) 1 x 20 sec.
• Ankle mobilization (2)  1 x 20 sec.
• Internal and external ankle rotation  1 x 10 
• Ankle Mobilization - Leaning  1 x 10
• Standing leg kicks (front - back)  1 x 10
• Standing leg kicks (side- side)  1 x 10
• Deep squat hold  1 x 20 sec. 
• 90-90 hip openers  1 x 10
• Pigeon 1 x 20 sec.

Ankle Mobilization (1)

Ankle Mobilization (2)

- Rotate your ankle internally 
- Rotate your ankle externally
- Work both sides

Internal and External Ankle Rotations

Ankle Mobilization - Leaning

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Leg Kicks (front-back)

- Stand tall and hold onto a stationary surface
- Raise one leg as far out to the side as possible 
- Allow your leg to swing back down crossing in front of your standing leg
- Repeating the movement for reps
- Work both sides

Leg Kicks (side-side)

- Hold onto the rack/rig for stability if you need to
- Shoot your hips back and down into a deep squat position
- Hold

Deep Squat Hold

- Sit on the ground with one leg out front bent at 90 degrees and the other to the side at 90  degrees
- Pivot on your butt rotating knees and your body 180 degrees and your knees in opposite 90’s

90-90 Hip Openers

- Get into a low lunge position with the front leg on the ground bent at 90 degrees, back leg extended behind you
- Keep your torso upright

Pigeon

Warmup

BB Sumo Deadlifts

B1: DB alt squat- sumo squat  3 x 12
B2: DB banded lunge - kick back  3 x 15

DB Alt Squat - Sumo Squat

DB Banded Lunge - Kickback

Superset

C1: Leg press (wide)  3 x 12
C2: DB sumo squat pulses  3 x 12
C3: DB single leg deadlift 3 x 12

- Keeping your back flat against the pad
- Start with a wide stance 
- Drive through your heels forward pressing the platform 
- Bring the platform in with a slow controlled motion

Leg Press (wide)

- Stand in a wide toed out stance 
- Hold a dumbbell in goblet position 
- Lower into a squat and pulse for time or reps

DB Sumo Squat Pulses

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Keeping the dumbbells close to your body
- Lift back up engaging your glutes

DB SL Deadlift

Circuit

Dragon Pistol Squat

W4/D2

Switched those boxed squats to the regular ones, other than that, a bit long, but a great workout!
Struggled a bit with those dragon stand-ups, needed to have an elevation below my butt. Will get there!

Radek

Do you have any suggestions/more tips on the dragon pistol squat lean? I was shocked that I literally tried and tried and couldn’t get up. I don’t know if I’m doing them wrong? 
I loved this workout though, legs are definitely feeling it.

Kierra

The workout was great. May you please explain what difference it makes to point your toes either in or out to the quadriceps?

Aigerim

W1/D1

Thats a long one, but a great one as well! Finding myself leaning forward too much in most of those exercises :c  will get there some day

Love the skill training towards the end!!

I loved it but I had some trouble straightening my leg on the TRX  dragon squat. I just did a pistol squat instead. Any advice would be appreciated!

Beverly

W1/D2

I think I'd probably.. do the cycle again.. hahaha.. it was so hard, especially the single leg box squat and negative dragon pistol

Fatima

Holly

Gonia

W2/D1

Maru

How heavy weights are you using? Do you change the weights if you repeat the workouts?

W4/D2

Community

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